Running: Supplementation Strategies

By Dr. Donald A. Ozello DC

Las Vegas Informer

Supplement your diet with healthy micro-nutrients to improve athletic performance. Ingest supplements to compliment your nutritional strategies. Use supplements to enhance running performance and aid in recuperation.

Supplements are just what their name implies. They are supplements to proper nutrition. Take supplements in conjunction with sound dietary practices, not in place off them, to optimize results.

Micro-Nutrients: Micro-nutrients are vitamins, minerals and phyto-nutrients. Micro-nutrients are responsible for a plethora of functions. Each micro-nutrient performs a specific task. Micro-nutrients work interdependently with each other. Nutritional strategies should include the ingestion of micro-nutrients in their proper balances, amounts and natural states.

Certified Organic Whole Foods: Take supplements derived from certified organic whole foods for the best possible results. Certified organic whole foods possess nutrients in their natural levels and balances. Supplements derived from certified organic whole foods provide nutrients in their natural levels and balances.

Certified organic whole foods and supplements contain the desired micro-nutrients with their co-factors and precursors. Co-factors are micro-nutrients that work independently but alongside the desired micro-nutrient. Precursors act as catalysts to the micro-nutrients. The nutrients, co-factors and precursors function synergistically to complete their objectives.

Supplementation Strategies: Supplementation needs are general and individual. Each person, especially athletes, requires fundamental and personalized nutrition and supplementation strategies. Supplementation needs change with age, activity level, training objectives, degree of health and fitness levels. Modify your supplements as needed to meet your current requirements.

Runners should use supplements for two reasons: Performance and recuperation. Start with a multi-vitamin/multi-mineral to support overall health and well-being then branch out to specific needs.

Performance: The purpose of taking supplements for performance is to heighten function. Utilize supplements to increase energy and improve blood flow to the working muscles.

Supplements which increase lung health, breathing, heart health and circulation help bring oxygenated blood to the working structures. During exercise the muscles require increased oxygen for energy. In response the lungs breathe deeper and the heart beats harder and faster. This increases the level of oxygen carried to the muscles thus maximizing their capabilities.

Supplements which increase short term and long term energy help boost focus and cell function. Proper body function at the cellular level improves performance and concentration in all physical and mental activities.

Recuperation: Proper recover after training and competition is essential to all athletes. Supplements which aid in bone, joint, muscle, tendon, ligament and nerve health promote recovery.

Skeletal health is the structural foundation of motion. Bone renewal is a constant process. Feed your bones a consistent flow of bone strengthening micro-nutrients to aid in the bone remodeling process.

Joint health is essential for proper motion, especially in mature athletes. Running is a weight bearing activity which places repeated stress on the joints in the spine, hips and lower extremities. Supply your joints with the vitamins, minerals and phyto-nutrients required to maintain long term function.

The body cannot move without proper nerve signal transmission. Nerve signals are sent from the brain, down the spinal cord, through the spinal nerves then travel into the working structures. A return signal is sent back immediately. Optimize nervous system health with healthy supplementation strategies.

Muscles and tendons move bones. Ligaments support joints by stabilizing the bones and preventing excessive motion. Build stronger, healthier muscles, tendons and ligaments with supplements that support these important structures.

Conclusion: Approach supplementation as a tool to improve nutrition, health, fitness and running performance. Maximize results by documenting your nutrition and supplementation in a detailed dietary journal. Continually monitor what is producing optimal results. Modify your supplementation strategies accordingly.

Supply your body the micro-nutrients it needs to perform at its highest level. Provide the musculo-skeletal and nervous systems the required nutrients to repair themselves and grow stronger. Develop a healthier, fitter, higher performing body with sound nutrition and supplementation strategies.

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147.  His web address is He can be contacted at (702) 286-9040 and

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC is the author of the book “Running: Maximize Performance & Minimize Injuries: A Chiropractor’s Guide to Minimizing the Potential for Running Injuries.” He writes a weekly health, fitness and nutrition column for The Las Vegas Informer. He is published in OnFitness and He has educational health, fitness and nutritional videos on Informer TV, and YouTube.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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